Bill Starr Single Factor 5x5
 

hey ppl...i'm back :D

i havent worked out in around 15-20 days.....my diet has become the shittiest and i have lost 10 lbs.....yes, u can say i am fucked...

but i'm getting my act together now and i plan on working out consistently for the next 3-4 months...

like a lot of ppl, i have jumped onto the 5x5 bandwagon and since i've done mark rippetoe's starting strength a while back, SF 5x5 seems the mostly appropriate choice right now....atleast, i have been convinced of that by eric and madcow (thanks guys)

i'm now 168-170 lbs (i think, but to be sure, i'll check tomorrow) at 5'7 and i'm gonna post pics in a day or two...

here's the 5x5 program i am doing:

Bill Starr Single Factor Intermediate 5x5

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.


Advantages:

* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.

* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.


Disadvantages:

* Not a lot of exercise variety.

* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.

* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.


Recommended for:

* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.

* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.

as per the rules of this program, every time i get stuck, i just have to reset the weight and start off again....so i think i am gonna be doing this program for a long long time....and if i REALLY like it, i dont plan on changing it for ever lol...but yeah: right now, i plan on being on it for ATLEAST 12 weeks...even if it means i have to reset my weight every 2 weeks lol !!!

my goal for this program is to get stronger, bigger and ripped....but primarily STRONGER.....over the next 12 weeks, i'm gonna try and cut and bulk...yes, i know its theoretically impossible, but either way: i'll be happy as long as my strength increases.....

peace

Bill Starr Single Factor 5x5

Week 1: Monday (Heavy Day)

Squat
1.) 135 lbs
2.) 155 lbs
3.) 175 lbs
4.) 195 lbs
5.) 215 lbs

Bench Press
1.) 135 lbs
2.) 140 lbs
3.) 145 lbs
4.) 150 lbs
5.) did not do because i was afraid i am too close to my 5RM - overestimated myself

Rows
1.) 135 lbs
2.) 145 lbs
3.) 155 lbs
4.) 165 lbs
5.) 175 lbs

Hyperextensions
2 sets of 10 reps

Decline Sit-Ups
4 sets of 12 reps

Overall Impression:

i was fucked by the end of my 5th rep on squats with 215 lbs....it was VERY difficult, but i did it with no spot :)

i overestimated MAJORLY on my bench....thats why i didnt do the 5th set...i hate the bench press....

rows were good, but my thighs were sooo sore from squats, rows really KILLED me....

but i am GLAD i worked out today....i am feeling really happy right now :D

and i plan on getting my diet into order and hopefully, i should be in shape soon....

but on the whole: nice workout.....

i havent listed my previous 1RMs...so here they are:
Bench Press = 200 lbs
Squat = 310 lbs
Rows = 200 lbs
Deadlifts = 350 lbs

lets see how things go..

also, my 5RMs with them are:
bench = 155 lbs
squat = 265 lbs
rows = 180 lbs
incline bench press = 190 lbs

peace

here are my pics:

http://i81.photobucket.com/albums/j2...st2006copy.jpg

http://i81.photobucket.com/albums/j2...st2006copy.jpg

i will be updating these every 4 weeks or so...

i'm 5'7 and i dont know my EXACT weight, but its between 165 and 170 lbs...

ok..so i've finally gotten my diet into order...

i've eaten low-fat wraps for lunch full of spinach, olives, jalepenos, chicken, lettace and tomatoes with terriyakee and mustard dressings.....

i also had the most balanced meal of my life right now: salad, chicken breast (boiled), potatoes and a small tart :)

oh, and i had a pizza for breakfast :p

Sentinel

Pizza...for breakfast DAMM YOU ANUJ (I haven't had a slice of pizza in so long due to the cut diet, I can't wait to bulk) Good Luck with the 5x5 though, solid program, and nice shower as well :)

lol verb, you wont believe it, but i had Pizza for dinner too :D

-Anuj

whatever works to put on mass right man lol

Your pants are too big...they are slipping off your hips...

That's why he's eating so much pizza to fix that problem

ha ha.....lol, they feel more comfi that way...

is someone missing pizza...???:puke:

:p

Sentinel

Bill Starr Single Factor 5x5

Week 1: Wednesday (Light Day)

Squat
1.) 135 lbs
2.) 155 lbs
3.) 175 lbs
4.) 175 lbs

Military Press
1.) 45 lbs
2.) 65 lbs
3.) 85 lbs
4.) 105 lbs

Deadlifts
1.) 100 lbs
2.) 150 lbs
3.) 200 lbs
4.) 250 lbs

Flat Sit-Ups
3 sets of 12 reps with 5 lbs

Fascia Stretches:
Quads
Hams
Shoulders
Back

Overall Impression:

my legs were soo sore from tuesday, i couldnt even walk...yet, after doing the squats, they seemed to loosen up a bit...and after deads they were jammed tight again....but the fascia stretches have REALLY helped me..... i know from past experience that doing fascia stretches 1x a week and dynamic stretches 2x a week along with my meditation that i do every morning, REALLY helps my strength...

also, i have gotten my diet slightly more in order.....i havent had any pizzaz today...only lots of boiled chicked, lettace, mushrooms, olives and spinach......i will probably feel hungry again at night, and knowing me, i'll probably have a pizza lol....

but the workout was good...i am gonna go for 275 on deads next time, and 120 on military press.....

i hope friday goes off well

Fascia Stretching:

thanks to Future, i now know the exact form on fascia stretches....and so far, all my stretches have been correct...yet, i am going to post the link here in hope that others may learn...

http://server6.theimagehosting.com/i...tretches66.jpg

i do all these fascia stretches (not in the same workout) 1x a week

Swimming

i swam 300 metres today.

Bill Starr Single Factor 5x5

Week 1: Friday (Medium Day)

Squat
1.) 135 lbs x 5
2.) 155 lbs x 5
3.) 175 lbs x 5
4.) 195 lbs x 5
5.) 230 lbs x 3
6.) 175 lbs x 8

Bench Press
1.) 135 lbs x 5
2.) 140 lbs x 5
3.) 145 lbs x 5
4.) 150 lbs x 5
5.) 155 lbs x 3
6.) 145 lbs x 5

Rows
1.) 135 lbs x 5
2.) 145 lbs x 5
3.) 155 lbs x 5
4.) 165 lbs x 5
5.) 180 lbs x 3
6.) 155 lbs x 8

Dips
3 sets of 8 reps

Barbell Curls
3 sets of 8 reps with 60 lbs

Tricep Push Downs
3 sets of 10 reps with 52.5 lbs

Overall Impression:

i hate the bench press....i did not do the full 8 reps coz i got scared my shoulders would get hurt and thats why i only did 5

also, this is my PROGRESSION plan:

SQUAT: i will increase the weights till i reach my 5RM and then i will increase it as per Bill Starr / MadCow2's instructions

BENCH PRESS: this is my weak lift...i will stick with it, making small (if any) load increments and if in 4 weeks i am still not happy, i will replace flat bench with inclines and on the wednesday workout i'll do bench..

ROWS: i have already decided to go balls-to-the-wall on this lift....i'll keep increasing the load by 5 lbs until i get stuck, at which point i will reset the weight and begin afresh...i plan on "blasting" for the next 4-6 weeks ATLEAST

MILITARY PRESS: i have a shoulder injury, so i am not sure whether i will increase the load by a lot every time, but i plan on trying my best to make small increases and hope for the best :)

DEADLIFTS: my favourite exercise after the squat and row....i plan on hitting 300 for 5 in week 3 of this program, and then i will increase the weight by 10 lbs per session, till i stall - at which point i iwll make it 5 lbs, and once i stall on that, i will reset the weight...but i do not plan on resetting the weight for the next 8 weeks...

on the whole: my workout was GREAT :) i love my row numbers...

Bill Starr Single Factor 5x5

Week 2: Monday (Heavy Day)

Squat
1.) 110 lbs
2.) 140 lbs
3.) 170 lbs
4.) 200 lbs
5.) 230 lbs

Bench Press
1.) 75 lbs
2.) 95 lbs
3.) 115 lbs
4.) 135 lbs
5.) 155 lbs

Rows
1.) 60 lbs
2.) 90 lbs
3.) 120 lbs
4.) 150 lbs
5.) 180 lbs --->>> PR!!

Sit-Ups
4 sets of 15 reps

Hyperextensions
2 sets of 15 reps

Fascia Stretches
Chest with 45 lbs dumbbells in each hand
Back
Quads
Hams

Overall Impression:

so i hit a new PR on rows :)

during mark rippetoe's starting strength, my 5rm on bench was 175 lbs, but i think i have lost sufficient strength after my shoulder injuries...so i guess its gonna take me some more weeks before i reach that...

on friday, i plan on hitting 260 lbs on squats this friday, and then in week 3 on the friday workout, i plan on hitting 280 which will be a new PR for me...

on wednesday, i will be doing shoulder fascia stretches and on friday i will be doing bis and tris fascia stretches... :)

i hope my squats stand strong...i have lost significant strength and grown significantly fat as well lol....but its time to get everything in order again...

on the whole, it was an awesome workout (i love my back, so i love hitting new PRs on rows and deads :D)

peace

Bill Starr Single Factor 5x5

Week 2: Wednesday (Light Day)

Squat
1.) 110 lbs
2.) 140 lbs
3.) 170 lbs
4.) 170 lbs

Military Press
1.) 55 lbs
2.) 75 lbs
3.) 95 lbs
4.) 115 lbs

Deadlifts
1.) 125 lbs
2.) 175 lbs
3.) 225 lbs
4.) 275 lbs

Decline Sit-Ups
3 sets of 25 reps

Fascia Stretches
Shoulders

Overall Impression:

wow....my strength is slowly returning :)

next week, its gonna be a 300 on deadlifts (my old pr) and 125 on militaries (my old 5RM was 140, but with these shoulder injuries, i dont know where i'll end up)

i am sufficiently happy with today's workout....my deadlift numbers are making me happy, and i think my shoulder is slowly and steadily returning to its old strength...i know its only week 2, but i am glad i've chosen to do military press instead of inclines....i want my shoulders to become strong and big again..

also, the way i've planned it, on week 4 i will set a new deadlift PR and on week 5 i will set a new military PR....

ohh, and doing 3x25 of decline sit-ups has really fcuked my abs...

tonight, i'm gonna be playing Capture-The-Flag in my dorm, and tomorrow is gonna be swimming day :)

Bill Starr Single Factor 5x5

Week 2: Friday (Medium Day)

Squat
1.) 135 lbs x 5 reps
2.) 155 lbs x 5 reps
3.) 175 lbs x 5 reps
4.) 195 lbs x 5 reps
5.) 235 lbs x 3 reps
6.) 175 lbs x 8 reps

Bench Press
1.) 75 lbs x 5 reps
2.) 95 lbs x 5 reps
3.) 115 lbs x 5 reps
4.) 135 lbs x 5 reps
5.) 160 lbs x 3 reps
6.) 115 lbs x 8 reps

Rows
1.) 60 lbs x 5 reps
2.) 90 lbs x 5 reps
3.) 120 lbs x 5 reps
4.) 150 lbs x 5 reps
5.) 185 lbs x 3 reps
6.) 120 lbs x 8 reps

Dips
3 sets of 8 reps each

Chins
3 sets of 5 reps each

Barbell Curls
3 sets of 10 reps with 60 lbs

Push Downs
3 sets of 8 reps with 57.5 lbs

Fascia Stretches
Back

Overall Impression:

goofed up on the squats....gonna have to increase it by 10 lbs next week...

bench was surprisingly much better than on most days...i think i could've done 8 reps with 160 easy.... odd, no?

rows were great :D i should put a PR next to it, but i'll be patient and wait till monday......

good workout....i need to get my pre-workout nutrition right....my last meal before workout was 4 hours before....damn....

but: me happy with almost everything....just wish i had taken 250 on squats...well, there's 245 next session :)

Bill Starr Single Factor 5x5

Week 3: Monday (Heavy Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 205 lbs
5.) 235 lbs

Bench Press
1.) 80 lbs
2.) 100 lbs
3.) 120 lbs
4.) 140 lbs
5.) 160 lbs

Rows
1.) 65 lbs
2.) 95 lbs
3.) 125 lbs
4.) 155 lbs
5.) 185 lbs -->> PR!!

Hanging Leg Raises
4 sets of 20 reps

Hyperextensions
2 sets of 15 reps with 25 lbs

Overall Impression:

last night, i played Capture The Flag for 1 hour with my dorm and then i played Ultimate Frisbee for 2 hours right after (basically from 9:00 pm to 12:00 am) non-stop and my legs were sore as hell today....i mean, i could even walk...but surprisingly, i managed A2G Squats with 235....!

i dont know why, but i am not very happy with today's workout...i really cant tell why, but somehow, i'm not too happy.....

As usual you make this more mental then it is. You got all the weights and sets up. Why sweat it? You're body doesn't care if you're happy or not, it'll adapt anyway. But unwarranted stress is detrimental.

Bill Starr Single Factor 5x5

Week 3: Wednesday (Light Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 175 lbs

Military Press
1.) 65 lbs
2.) 85 lbs
3.) 105 lbs
4.) 125 lbs

Deadlifts
1.) 75 lbs
2.) 150 lbs
3.) 225 lbs
4.) 300 lbs x 2 reps :(

Dumbbell Side Lateral Raises
1 set of 20 reps with 15 lbs in each hand

Dumbbell Front Raises
1 set of 20 reps with 15 lbs in each hand

Lat Pull Downs
1 set of 20 reps with 110 lbs

Overall Impression:

i slept for only 6 hours last night...i was dehydrated.....and after losing 15 lbs of my body mass, i've lost a lot of strength as well...this is in fact magnified by the shittiest deads i have ever done....300x2?? yuck!

however the only 2 good things that happened in today's workout are:
1.) my shoulders have become stronger; military presses were really intense
2.) my weight has increased by 3 lbs to 169 lbs

i did the extra shoulder and back exercises to strengthen my shoulders...i give credit to All Pro - because of whose doccuments, i know which exercises to perform to strengthen my delts...

its gonna be quite some time before i set any new PRs ppl......i seriosuly HATE this....

point understood